Workout Guide: Seated Cable Row

Exercise Description: During this exercise you must sit facing a weight tower with your legs slightly bent, a hip-width apart, and your feet positioned firmly on the footpads. Grab the grip attached to the cable, and straighten your arms out in front of you. Sit up tall, pulling your abs in, shoulder back, and chest out. Now, exhale and pull the grip toward your chest, squeezing your shoulder blades together while pulling. Do not leaning forward or release your shoulder blades, straighten your arms back to the starting pose. Repeat the routine. This version of the row utilizes less of your core muscles than the Dumbbell Row, for example and it is also more adaptable. Like the Lat Pull-down, you can modify the grip bar on the row cable to vary the muscles you aim in your back. You can do a wide-grip row (upper and outer back muscles). You can do a close or medium grip row. You can overturn your grip with your palms facing up and pull the bar to your belly instead of your chest and in this way the exercise targets lower back. In order to vary and make this exercise more sophisticated you may try inverted rows using the Smith Machine.

Useful Video

LESS IS MORE

Third time isn't always lucky. Warming up for too long could slow your sprinting, found a study. Athlets who completed three sets of lower-body dynamic stretches, such as buttock kicks and knee raises, sprinted more slowly than those who did one or two sets. More than 10 minutes of dynamic activity can cause acid build-up that slows you down.

UP FOR STRENGHT

It's time to upgrade your routine. By doing just a few more sets, you can gain a lot of extra strength, a study says.

Lifters who performed eight sets of a movement twice a week were about 20 per cent stronger.

It it recommended that you start your workout with heavy sets of bench presses, squat or deadlifts.

RAISING CANE

Does your brekky make you soar out of the door, then send you crashing back to Earth once you hit the office?

You could be coming down from a sugar high.

A study says that two out of three cereals are made up of at least 26 per cent sugar by weight.